Classes will start off with agility and calisthenics style movements to warm up the body. Instructors will bring the student through drill training; IE training, i.e., Ground positioning, submission techniques, defense, reversals sweeps, etc. Depending on your experience, you will then go through scenario rolling or live rolling to work on the application of techniques taught during class.

Training sessions are run in a circuit through various bags (speed, double end and heavy bags) to practice and sharpen your hand skills. Additional movements may include medicine balls, kettlebells, and dumbells. This is a NON-Contact class, no prior experience is necessary.

Is a high intensity workout created by our Head Coach, Chris Romulo, that combines strength training, cardiovascular and agility all in one. You will develop your endurance, stamina, power and speed. Exersices: Body weight exercises, Kettle bells, Dumbells Dumbbells, Medicine balls, Rowing, Jump Roping, Plyoboxes, Sprints, Resistance Band work.

CrossFit:

Work outs of the day (WOD’s) are typically short, 20 minutes or less, of all out exertion combining movements such as sprinting, jumping rope, rope climbing, weightlifting, tire drags, box jumps, and more using barbells, gymnastic rings, pull up bars, kettle bells, and medicine balls;

Hour long classes typically start with a dynamic warm up, skill development/strength work and the high intensity WOD. Performance on each WOD and or Strength work is scored or timed to encourage friendly competition and to track individual progress.